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Full Body (70 minute routine): 9-24

Equipment needed: 1. Lacrosse ball or mobility ball. 2. Padded Mat. Today is a long form live Movement Vault class that was filmed inside CrossFit Virtuosity in Brooklyn, NYC! These are the techniques we are working on in today’s routine. If you don’t have time for the full thing, just do a few of the techniques.

1. TFL muscle/fascia release
2. Side lying rotator cuff muscle/ fascia release
3. Ankle gastrocnemius + soleus muscle/fascia release
4. 1/2 kneeling hip flexor and hamstring end-range stretch isometrics
5. Hip adductor end-range stretch isometrics
6. Sleeper stretch rotator cuff end-range stretch isometrics
7. Ankle dorsiflexion end-range stretch isometrics
8. Flow

Thanks for helping us spread the word 👍 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault.

Hips: 9-23

Equipment needed: 1. Foam Roller. 2. Padded Mat. Today is all about the almighty hip flexors! We are working on the flexibility, mobility, and stability of your hips.

We are starting off with a muscle/fascia release for you hip flexors including your tensor fascia latae aka TFL and rectus femoris. Next we are working on an end-range stretch isometric technique for your hip flexors and hamstrings. This is a three part movement. Once in a 1/2 kneeling position, lunge forward until you feel a good stretch in the front of your hip on your back leg. Then contract the front of your hip as is you were trying to flex your hip and drag it on the mat. Hold this contraction. Next relax and then squeeze your glute aka butt muscle on your back leg. Hold this. Relax and then try to bring your back heel to your butt and hold. We are finishing up with a side bend stretch and activation movement. Stretch one side of your body while the other side of your body is contracted and squeezing.

I know you are feeling amazing at this point. Keep it up! We love to hear from you.

Let us know how your hips feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. We will be sure to comment on it and send you a 🤙and some ❤️. Get it guys!

Flow: 9-22

Thanks for helping us spread the word 🙏 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. Equipment needed: 1. Padded mat. Today is a 90/90 focused flow day! We are working on just about every area of your body today. We have two flow days per week as part of the Movement Vault program. Get it guys!

Lateral Body & Shoulders: 9-21

Equipment needed: 1. Foam Roller. Today is all about the muscles that are located on the side of your upper body! This is also a great low back and upper body routine. We are working on the flexibility, mobility, and stability of your lateral body.

We are staring off with a muscle/fascia release for the muscles located on the side of your upper body. These muscles include your obliques, quadratus lumborum, lats, and posterior rotator cuff muscles. Next we are working on side bend stretch holds. These aren’t your grandma’s side bend holds. Focus on squeezing the muscles on one side of your body as you stretch out the muscles on the other side of your body. Keep your arm punching up and over. We are then working on one of the best shoulder range-of-motion and activation movements you can do. Focus on slow and controlled movement. You want to keep your shoulder blades aka scapulae engaged the entire time and move through your absolute full range of motion. We are finishing up with a great activation and stretch for all of the muscles around your low back. Focus on activating all of your core muscles as you move through your full range of motion.

The biggest hurdle to success is consistency. Stay consistent and your body will thank you for it!

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and send you a 🤙and some ❤️. Get it guys!

Hips & Ankles: 9-20

Equipment needed: 1. PVC pipe, broom stick, or Foam Roller. 2. Padded Mat. Today is a hamstring focused routine! We are working on the flexibility, mobility, and stability of your hips and ankles.

We are starting off with a muscle/fascia release for your hamstrings. If you have a PVC pipe or broom stick, try using this first. If not, you can substitute a foam roller. Next we are working on hamstring/ hip flexion end-range stretch isometrics. The keys are to keep your back flat and neutral, and then push your hips back until you maximally stretch out your hamstring. You will then contract your hamstring by driving your heal into the ground followed by a lift and hold. We are finishing up with an end-range stretch isometric technique for your ankles, specifically ankle dorsiflexion, which is the movement needed for walking, running, squatting, snatching, and a lot of other movements we perform in life and in the gym.

Let us know how your hamstrings feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. We will be sure to comment on it and send you a 🤙and some ❤️. Get it guys!

Flow: 9-19

Thanks for helping us spread the word 🤙 Take a pic/video of you doing today’s Movement Vault routine and tag us @movementvault. 🌊Flow day to the rescue! Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body today. We have two flow days per week as part of the Movement Vault program. Get it guys!

Shoulders & T-spine: 9-18

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about your rotator cuff muscles of your shoulders! We are working on the flexibility, mobility, and stability of your shoulders and t-spine aka your upper back.

We are starting off with a muscle/fascia release for your rotator cuff muscles, specifically your teres minor and infraspinatus muscles. Next we are performing an end-range stretch isometric technique for these same muscles. Your goal is to stretch these muscles out as far possible and then contract the muscles that are being stretched out. This one can feel a little uncomfortable as we are also stretching out your posterior shoulder capsule. This is normal. If you do feel a sharp pain, don’t go as deep into the stretch. We are finishing up with spine circles, which is a great movement to stretch and activate all of your muscles located around your “core” or midsection that protect and move your low back. Focus on continuing to contract one band of muscle as you move through your spine circle.

Thanks for helping us spread the word! Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. We will be sure to comment on it and send you a 🤙and some ❤️. Get it guys!

Hips & Shoulders: 9-17

Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat (optional). Today is all about the glutes 🍑! We are working on the flexibility, mobility, and stability of hips and shoulders.

We are starting off with a glute muscle/fascia release technique. Next we are working on end-range stretch isometrics for your glute’s and piriformis muscles. The key is to stretch your glutes out as much as possible and then start to contract them. We are finishing up with a hip, core, and shoulder movement. This can be challenging with a straight leg, so if you are struggling, try keeping your knee bent. Your goal is to lift your leg and arm as high as you can.

Keep up the good work! You are getting that much better everyday with every routine. Take some time out today to be conscious of how better you are moving throughout your day and/or in the gym.

Let us know how your hips feel after today’s routine. Post a pic or video of you doing today’s routine or something we are helping you perform better on to facebook or your Instagram story or feed and tag us in it @movementvault. We will be sure to comment on it and send you a 🤙and some ❤️. Get it guys!

T-spine & Shoulders: 9-16

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). We’ve got a great upper body focused day today! We are working on the flexibility, mobility, and stability of your t-spine aka your upper back and shoulders.

We are starting off with a joint mobilization and activation technique for your upper back. This is a great movement for all of you that sit at desks and tend to have a rounded upper back posture. First key is to keep your abs engaged. Next, focus on activating and contracting the muscles that are in contact with the foam roller. The second movement for today is called scap taps. Your goal is to engage and activate all of your muscles around your scapula aka shoulder blade and shoulder. Fight to touch your opposite shoulder blade as far as you can. We are finishing up with a great shoulder range of motion and activation movement. Focus on keeping your arms as high as possible in each position.

Consistency is key! It only takes 15 minutes per day. You are doing awesome and your body loves you for it. Keep it up!

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and send you a 🤙and some ❤️. Get it guys!

Flow: 9-15

Standing Flow Day 🔥Equipment needed: 1. Padded mat. Today is a flow day! We are working on just about every area of your body. We have two flow days per week as part of the Movement Vault program. We love to hear from you guys and the social media love! Take a pic or video doing Movement Vault, or doing something Movement Vault is helping you do better and tag us in it on Instagram, Facebook, or Twitter @movementvault. Get it guys!

Hips, Back & Shoulders: 9-14

Equipment needed: 1. Padded Mat (optional). We have a variety of mobility goodness for your body today! We are working on your flexibility, mobility, and stability of hips, back, and shoulders.

We are starting off with an end-range stretch isometric technique to stretch out and activate your hip adductor muscles, which are the muscles located on your inner thigh/ groin. Focus on keeping your leg straight as you push your hips back. Once you are as deep into the stretch as possible, contract your adductor muscles by digging your heel into the ground. Next we are working on segmented cat camels. Yep, again! This is one of the best movements you can do for your entire back. Focus on making a wave of movement up and down your spine, moving one vertebrae at a time. We are finishing up with a shoulder activation movement for your shoulders. Focus on keeping your arms as high possible in each position.

We love to see you guys doing your Movement Vault routines wherever you are in the world. Post a pic or video of you doing this routine on to Facebook or to your Instagram story or feed and tag us in it @movementvault. We’ll send you a 🤙and some ❤️. Get it guys!

Back & Hips: 9-13

Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is a great routine if you have a tight or painful low back, or just want to avoid back pain/injury in the future. We are working on the flexibility, mobility, and stability of your back and hips.

We are starting off with a muscle/fascia for your quadratus lomborum and oblique muscles, which are commonly tight muscles around your low back. Next we are working on side bend hold activations. The key to this movement is to squeeze and activate all of the muscles on the side of your upper body. Think about bringing your hips to your shoulder. Next we are working on segmented cat camels. The goal of this movement is to activate all of the muscles that move and support your back. Think about making a slow wave of movement up and then down your spine, one vertebrae at a time. We are finishing up with a hamstring end-range stretch isometric technique. The key with this movement is to stretch out your hamstring as far as possible, and then activate and contract them.

Your back is ready for all of the salsa dancing, deadlifts, BJJ, playing with your kids, or whatever else you want to do. Keep it up guys!

Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and send you a 🤙and some ❤️. Get it guys!